10 Miles Back Again

Training Training Logs
221

F that!

Are you talking about full v ups or the v sit version?

Still enjoying these? Are you slowing the tempo or doing any loaded stretches at the end of the set?

If not then try mTor reps with them. Five sec negatives and then a loaded stretch for as long as you can handle it after each set. I’ll be doing that today.

222

Sometimes, yes. Lots of holds at the top of the rep, etc. Yesterday was a bit of an anomaly in that i pretty much did about 10mins straight of them, only stopping to change the weight pin. I kept expecting to fail, but I never managed to force it that far. My upper back seems to be able to take a ridiculous beating and just keep going, although I can feel the vague edges of DOMs in both shoulders and upper back today, which is a rare thing.

223

I have a similar thing with my grip. I spent many years as an avid climbing, specialising in grip work and even a decade later, I never have to do direct grip work, and my grip never fails. Shame the size went away though.

I’m definitely rethinking my training a lot at the minute, so ab work will definitely have to make an appearance.

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224

Not sure what the seat v sit version is. We could lay on our backs, lift our arms, core and legs simultaneously to meet at the top and then open again to a point just before our feet or upper back would touch the ground. I think I did six sets of fifty five days a week for probably 8 years in a row. Was torture but it gave me perma abs lol

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225

That sounds absolutely killer. I can tell you for free, I will not be managing that any time soon.

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226

That’s the full version. V sits are much easier.

227

V sits sound much more up my alley. Just been reminded of the “Abs shredder” training, so I’m thinking of knocking together a set up for that in my garage gym.

228

Work for today:
AM
Bench: worked up to 77.5kg x 7
Then: 55kg 5 x 10
PM
Squat: 60kg 5 x 10
4 rounds of “ab shredder”:
-1 rest pause set of decline sit ups
-60s farmers walks
-30 kB swings

Notes:

  • Had to split my planned workout up, meeting got moved forward.
  • pleased with bench. Progress is slow, and way off pace for a 3 plate bench by years end. It is steady though, and my heavy sets are feeling more and more stable and solid. Jim Wendler wouldn’t cringe too much, as long as he didn’t look at the weight on the end of the bar.
  • last 2 squat sets rolled into one set of 20. Starting to feel these more in quads and ass, less in lower back. Will probably keep them for the foreseeable, and just find ways to make them more challenging.
  • abs shredder was far less impressive. Not convinced on this. Felt like a poor conditioning circuit. Will probably knock something together next time I feel like training abs. Did pump my forearms up nicely though. Add some weight to the bars and cut the rest times and sit ups and it would be a killer conditioning/grip set up.
2 Likes
229

Looking to hit the gym later for probably the last time in a week (pretty busy schedule coming up, so am unlikely to get a chance to lift until next Sunday).

I feel like to make up for this, I want to go big and make the most of a weeks recovery. Any ideas?
@jackolee @Frank_C @T3hPwnisher
Feel free to shame me if I pussy out of doing the work.

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230

Dip your toe into Deep Water with the squat workout from the beginner program.

10x10 squats with 70% of your 10rm and 4 minutes between sets.

If you really wanna push it hard, start in the middle and do 3 minutes between sets instead.

231

So you’re wanting to destroy yourself so it takes most of the week to recover?

10x10 squats ought to do the trick. If you have time then you could to to do Linda aka 3 Bars of Death :slight_smile:

  • 10-9-8-7-6-5-4-3-2-1 Reps, For Time
  • Deadlift (1.5 bodyweight)
  • Bench Press (bodyweight)
  • Clean (3/4 bodyweight)

Use three separate barbells.

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean

232

I think this fits pretty nicely with my goals. I think I’ll do some kind of upper body training first then do this. I’ve done 10x10 squats a few months ago, but without timing rest periods. No idea what weight I used though. 70% of 10RM seems ridiculously light, I might change my mind later.

233

I really like that idea, but I don’t think I’ll be able to keep 3 bars loaded at my gym. I think squat, trap bar deadlift and Powerclean could work in my garage gym so I’ll reserve this for next daytime session.

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234

I’m not sure if you’ll want to double up on the leg movements. I tried this once with the prescribed loads and it whooped me. I think I did 10, 9, 8, 7 in 28 minutes. I quit because I was doing rest/pause on bench and cleans. I also did power cleans instead of full cleans.

I only have two bars and was able to load one bar for deads and cleans. I loaded it for cleans and added weight for deads.

235

To be honest, my “full clean” is a Powerclean, followed by a squat if I remember I’m supposed to.

You have to remember my lower body is pretty weak, and I am pretty stupid.

236

Work for today:
Bench: worked up to a single at 90kg
Then 5 x 10 @ 60kg
Wendler rows: lots
Squat: 10 x 10 @ 60kg

Notes:

  • Had no real plan going in to bench but the guy on the bench opposite me obviously set a pretty big PR that he and his mates were excited about (120kg for a guy that looked like he’d fall over in a strong gust of wind, not too shabby) so I thought I’d push the boat. Was not in any way sure I’d get 90kg, since I haven’t benched above 80 since I started lifting again, but it was such a smooth, steady rep I considered going for more. Decided against. An easy 10kg PB is enough for one day.
  • Wendler rows: basically ran the rack. Sets of 10 at every pin setting on the stack, barring some of the top ones because it was just getting pointless. I don’t care how tired I am, I’m not getting any useful training out of a few kg. Rest times between sets where however long it took me to change the pin. Probably about 100 total reps. Should Probably have paid more attention to that.
  • Squats sucked in a pretty real way, even riding high on that PR. Phone died early in the day (perils of poor planning and 16 hour work days), so I couldn’t time rest periods. All done in a shade under 30mins according to the clock on the gym wall. Last 2 sets combined in one set of 20. I guessed my 10RM to be about 80kg, and rounded 70% up to 60kg from 54, because it just seemed too light. I think this is much easier for weaklings like me than people who can actually move real weight. Either that or I’m much stronger than I think and I’m massively underestimating my 10RM.
    It occurred to me today that if I’ve just never learned to push hard and heavy on squats, that would explain both why this seemed so much easier for me than strong people, but also why my squat makes so little progress. Maybe I just don’t understand how heavy I can push squats.
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237

Work for today:

Squeezed a quick session in:
5 x 5 kb press, alternating arms, no rest.
Lateral raise drop sets with holds
Hang and swing sets 2 x 35
5 x 20 kb swings at 24kg. Heavy bell was buried in the garage.

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238

Oops, missed a session:

Work for Sunday (from memory):
Bench: worked up to 80kg x 7
Then pyramid down FSL AMRAP
Wendler rows: 2 x 20 @ full stack
Squat: worked up to find an approximate 1RM at 120kg

Notes:

  • phone died on Sunday, probably why I didn’t log at the time. Also had no record of what I’d planned so just winged it.
  • misremembered bench rep PR, did 2 more than needed. Ah well.
  • not sure on this approach for bench supplemental. Tried it out, but not convinced. I seem to tire too quickly and end up with a lot of poor reps.
  • This approach for wendler rows (courtesy of @Frank_C, definitely works. This is likely to be a mainstay.
  • for my squats, I’ve been thinking about something I mentioned in a post above, in that I haven’t actually failed a squat rep since I restarted training. And maybe I’m just not pushing hard enough, so I decided to push until I failed to get an approximate estimate of my real 1RM. Started at 60kg, and just kept adding 10kg at a time until I failed. 120kg was unpleasant, but not actually that slow a rep. 130kg was a definite fail. Long story short, I need to man up, put my TM up to a decent number, and start actually putting some real effort into squats if I want to stop sucking at them.
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239

Work for today:
Bench: worked up to 75kg x 12
Then 5 x 10 @ 55kg
Overhead triceps extensions: some
Cable chest flys: some
Wendler rows: 2 x 20
Poundstone curls: 1 x 100 with just EZ curl bar

Notes:

  • Bench was slightly less tidy PR than I’d like, but it was a fluke PR first time around, only a few weeks ago, and I beat it by 2 so I’ll take it.
  • BBB is really, really dull, but it seems to be working for me, so I guess I should stick with it.
  • random cable work thrown in while waiting for some guy to finish the longest “Just one more set” in the world. Kinda missed cable chest flys. I’m sure @flappinit mentioned some horrendous cable flyes workout on another thread a while back that I’d love to give a try after BBB stops working.
  • Poundstone curls after wendler rows: what a shitting error that was. Was already struggling after 20 reps.
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240

But did you suffer through it? I love these in a sick demented sort of way!